Indlela Ukugwedla Okuthuthukisa Ngayo Ukuqina Kwakho, Amandla Kanye Nempilo Yengqondo

Okuthathwayo Okubalulekile

• Kuhilela u-86% wemisipha yomuntu, okwenza isebenze kakhulu ekuzilolongeni komzimba ogcwele.
• Ukugwedla okunomthelela ophansi kulula emalungeni ngenkathi kuletha ukujima okuqinile kwenhliziyo nemithambo yegazi.
• Ithuthukisa ukuma, ibhalansi, nokusebenzisana ngokuqinisa imisipha yomgogodla nengemuva.
• Inganciphisa kakhulu ingozi yesifo senhliziyo futhi ithuthukise amazinga e-cholesterol.
• Inikeza inzuzo yokuzindla, esiza ukunciphisa ingcindezi nokuthuthukisa isimo sengqondo.

Ukugwedla: Ukujima Komzimba Ophelele

Ukugwedla kuvame ukubhekwa njengokuzivivinya umzimba okuphezulu, kodwa kuwukuzivocavoca umzimba wonke. I-American Fitness Professionals Association ithi i-65-75% ye-stroke yokugwedla ihlanganisa imisipha yemilenze. Lokhu kuqondiswe ezindaweni ezibalulekile njenge-quadriceps, amathole, nama-glutes. Ama-25-35% asele agxile emzimbeni ongaphezulu, imisipha ebandakanyayo efana ne-pectoral, izingalo, nomgogodla. Le ndlela ephelele ivumela ukuqiniswa kanye ne-toning yamaqembu amaningi emisipha ngesikhathi esisodwa.

Kulabo abafuna ukushisa ama-calories, ukugwedla kusebenza kahle kakhulu. Umuntu ongamakhilogremu angu-125 angashisa amakholori angu-255 esimisweni esinamandla semizuzu engu-30. Lezo ezinesisindo esingamakhilogremu angu-155 no-185 zingashisa cishe ama-calories angu-369 nama-440, ngokulandelana. Lokhu kwenza ukugwedla kube ukukhetha okuphezulu kokujima komzimba wonke kanye nomsebenzi obalulekile wokushisa ikhalori. Idlula ama-ellipticals, adinga umzamo omncane ovela phezulu nomgogodla.

Ukunyakaza kokugwedla kuthinta ngokujulile imisipha kuwo wonke umzimba, kuzuzise kakhulu impilo yenhliziyo nemithambo yegazi. Kuhlanganisa ukuqeqeshwa kokukhuthazela nezikhathi eziphakeme kakhulu, okuvumela inhliziyo ukuzivumelanisa nokuqina. Le ngxube eguquguqukayo ithuthukisa umthamo wegazi kanye nobuqotho besakhiwo senhliziyo, inikeze izinzuzo eziyingqayizivele zenhliziyo nemithambo yegazi.

Ukugwedla kungenye yezindlela ezisebenza kahle kakhulu zokujima umzimba wonke, okubandakanya cishe amaphesenti angama-86 emisipha yomzimba. Ukunyakaza kuthuthukisa impilo yenhliziyo futhi kukhuthaze ukuphumula kwengqondo, kukwenze kufinyeleleke futhi kujabulise kuwo wonke amaleveli okufaneleka. Kungakhathaliseki ukuthi ungumfundi osanda kufunda noma umsubathi osemnkantshubomvu, izinhlobonhlobo zokugwedla nokusebenza kahle kukwenza kube ukukhetha okuhle kokujima komzimba wonke.

Izinzuzo zawo wonke amaleveli okufaneleka

Ukugwedla kunikeza izinzuzo ezibalulekile kubantu bawo wonke amazinga okufaneleka, ukuqinisekisa ukuthi kuyafinyeleleka futhi kuyaheha wonke umuntu. Ukujima okulungele abaqalayo okungalungiswa ukuze kulingane namakhono omuntu ngamunye. Lokhu kusho ukushintsha ukumelana nesivinini ukuze kuhambisane nezidingo zakho. Imvelo yayo enomthelela omncane iyenza ibe yinhle kulabo abanezinkinga ezihlanganyelwe noma abasanda kuqala. Kuyasiza ukwakha amandla nokubekezela. Ngaphezu kwalokho, ithuthukisa ithoni yemisipha futhi ishisa ama-calories ngendlela efanele, isiza ekulawuleni isisindo.

Ukujima kokugwedla kulungile kulabo abaneshejuli eqinile, njengoba izikhathi ezimfushane zingasebenza kahle kakhulu. Ukuqeqeshwa kwesikhawu se-High-intensity interval (HIIT) emishinini yokugwedla kukhulisa ukushiswa kwamakhalori. Lokhu kwenza kube ukukhetha okuhle kubantu abamatasa.

Ukuhlukahluka kwe-rowing kuyenza ibe isengezo esihle kakhulu kunoma yimuphi umkhuba wokufaneleka. Ilungele kokubili abasaqalayo nalabo abasemazingeni okufaneleka athuthukile. Lokhu kudala indawo yokwamukela lapho wonke umuntu engaphumelela.

Ukuzivocavoca Okunomthelela Ophansi

Ukugwedla kuwumsebenzi onomthelela omncane owaziwa ngokuhamba kwawo okushelelayo, okunesigqi. Inciphisa ngempumelelo ukucindezeleka emalungeni. Lokhu kwenza ukugwedla kube ukukhetha okuhle kakhulu kulabo abafuna ukujima ngokuhlanganyela, nokuphephile okunikeza imiphumela encomekayo.

Esinye sezici ezivelele zokugwedla ikhono layo lokuvumela ukujima okungaguquguquki okunengozi encane yobuhlungu bamalunga noma ubuhlungu bemisipha. Ngokungafani nokuzivocavoca okunomthelela omkhulu, ukugwedla kusebenza njengethuluzi lokuqeqesha okuphambene. Kuyasiza ekuvimbeleni ukulimala kanye nezinsiza ekululameni. Lokhu kwenza ukugwedla kube inketho enhle kulabo abakhathazekile ngemisebenzi enomthelela omkhulu.

Ukuhlukahluka kwe-rowing kuyivumela ukuthi isetshenziselwe ukuqeqeshwa kwesikhawu esiphezulu, ukuqeqeshwa kokubekezela, amandla, nokujima okubalulekile. Kulabo abahlose ukukhulisa ukusebenza kahle kokujima kuyilapho benciphisa umthelela, ukugwedla kuyisixazululo esiyingqayizivele. Icebisa noma yiluphi uhlobo lokuzivocavoca, ikwenze kube ukukhetha okuphezulu kokuzizwisa okuphephile kokujima.

Imiphumela Yokuzindla Yokugwedla

Ukugwedla kuwumsebenzi wokuzindla osebenzisa ukunyakaza okunesigqi ukuxhuma ingqondo nomzimba ngokujulile. Ucwaningo lukhombisa ukuthi inomphumela wokupholisa, ikakhulukazi uma yenziwa ngaphandle. Ihlanganisa ukucaca kwengqondo nokusebenza ngokomzimba, okwenza isimo esiyingqayizivele sokugxila nokuphumula.

Amaseshini okugwedla ahlanganisa namasu okucabangela, njengohlelo lwamaviki angu-6 lwabagwedli abaqhudelanayo, abonisa izinzuzo ezibalulekile. Lokhu kufaka phakathi ukugeleza okuthuthukisiwe nokuncipha kokukhathazeka. Ukuzivivinya ukuphefumula nokuqondisa phakathi kusiza abagwedli ukuxhumanisa ukunyakaza kwabo ngokomzimba nesimo sabo sengqondo. Lokhu kuqinisa ukukhululeka kokucindezeleka futhi kuthuthukisa inhlalakahle jikelele.

Ukugwedla kukhipha ama-endorphin, kuthuthukisa isimo sengqondo nokunciphisa ingcindezi. Ukuphindaphinda kwayo kungadala isimo sokuzindla, okuholela empilweni engcono yengqondo nokukhuthazela ngokomzwelo. Ngokungeza imikhuba enengqondo ekugwebeni, abantu ngabanye bangakwazi ukuqaphela futhi baphathe kangcono ingcindezi yansuku zonke, bathuthukise izinga labo lempilo.

Impilo Yenhliziyo namaphaphu

Ukugwedla kunikeza izinzuzo eziningi zempilo yenhliziyo namandla wamaphaphu. Ukuzivocavoca kwe-aerobic okuqinisa imisipha yenhliziyo, okuthuthukisa ukujikeleza kwegazi. Ucwaningo lubonisa ukugwedla kuthuthukisa ukuqina kwenhliziyo, ngokunyuka okuphawulekayo kokuthatha umoya-mpilo ophakeme ngaphezu kwamaviki angu-12, okugqamisa ukusebenza kwayo ekuthuthukiseni umthamo we-aerobic.

Izinzuzo zokugwedla zidlulela ngale kwenhliziyo. Iphinde ithuthukise impilo ye-vascular, ne-diameter ye-brachial artery ekhuphuka kakhulu ngemva kokuqeqeshwa. Lokhu kukhombisa ukugwedla kuthuthukisa impilo yenhliziyo nemithambo yegazi, kwehlisa izingozi zomfutho wegazi ophakeme, isifo sikashukela, nesifo senhliziyo.

Ukugwedla futhi kukhulisa umthamo wamaphaphu. Ukuzivocavoca kuqeqesha umzimba ukuthi usebenzise umoya-mpilo ngokuphumelelayo, uthuthukise ukulethwa komoya-mpilo emisipha. Ukuqinisa umgogodla nomhlane ngesikhathi sokugwedla kusekela ukuma okungcono, okuthuthukisa ukuphefumula nokusebenza kwamaphaphu.

Ukusebenza Ngempumelelo Kokuzivocavoca Kokugwedla

Ukugwedla kugqama ekusebenzeni kahle kwakho, kuhlanganisa amaqembu emisipha eminingi ngesikhathi esisodwa. Isebenza ama-quadriceps, ama-hamstrings, ama-glutes, amahlombe, ingemuva elingaphezulu, izingalo, nomgogodla. Ukusebenzisa umshini wokugwedla kuyindlela enhle kakhulu yokwakha amandla nokuthuthukisa impilo yenhliziyo nemithambo yegazi.

I-High-intensity interval Training (HIIT) ithuthukisa ukusebenza kahle kokusebenza kokugwedla. Ukujima kwephiramidi okuhleliwe kuholela ekuzuzeni ukuqina okusheshayo. Isibonelo, ukujima kwephiramidi kungase kuhilele umzamo wamamitha angu-200-500 okulandelwa imizuzu engu-1:30-3 yokuphumula. Ukujima okusekelwe esikhathini kungathatha imizuzu engu-1-4, nezikhathi zokuphumula ezifanayo.

Ukukhetha isilungiselelo se-damper esifanele emishinini yokugwedla kubalulekile ekusebenzeni kahle. Abaqalayo kufanele baqale ngezilungiselelo ze-3 kuya ku-5, baqinisekise ukushaywa okubushelelezi ngaphandle kokukhathala kwemisipha yokuqala. Izilungiselelo ezingalungile ze-damper zingenza ukugwedla kube nzima kakhulu, kuvimbe ukuqeqeshwa kwe-cardio okusebenzayo.

Ifomu elifanele libalulekile ekugwedleni okuphephile nokusebenzayo. I-stroke enhle ihlanganisa u-60% we-leg drive, 20% core activation, kanye 20% wokudonsa ingalo. Ukuphambuka kulokhu kungaholela ekungasebenzi kahle kanye nokulimala. Ukuze uthuthukise ukusebenza, gcina isilinganiso se-stroke esingu-1:2, ugxile ekunyakazeni okubushelelezi, okuhlanganisiwe.

Ukwengeza ukugwedla esimisweni sakho sokufaneleka kungaletha imiphumela encomekayo, ngisho neshejuli ematasa. Inhlanganisela yayo yamandla nezinzuzo ze-cardio iyenza intandokazi phakathi kwabathandi bokufaneleka.

Enye Imishini Ye-Cardio Yendabuko

Imishini yokugwedla igqama njengenketho ephezulu kulabo abafuna ezinye izindlela ze-cardio ngale kwama-treadmill namabhayisikili amile. Banikeza inzuzo eyingqayizivele ngokubandakanya kokubili umzimba ongaphezulu nophansi, ukuhlinzeka ngokuzivocavoca okwanele. Ngokungafani nama-treadmill, agxile kakhulu emzimbeni ophansi, imishini yokugwedla isebenza wonke umzimba. Lokhu kuholela ekuthuthukisweni okungcono kwemisipha jikelele.

Le mishini isekela izitayela ezihlukahlukene zokujima, okuhlanganisa ukuqeqeshwa kwesikhashana kwe-high-intensity interval (HIIT). Isibonelo, ungakwazi ukugwedla amamitha angu-250 ngomzamo ongu-70% okulandelwa yizikhathi zokuphumula ezimfushane. Le ndlela ihlinzeka ngamaleveli okufaneleka ahlukene, okwenza ukugwedla kube inketho evumelana nezimo zezinqubo zokuqeqesha ezihlukahlukene.

Ukugwedla nakho kunezinzuzo kuzilungiselelo zasendlini lapho isikhala silinganiselwe. Imishini eminingi yokugwedla iminyene futhi iyagoqeka, yonga isikhala ekhaya noma ezindaweni zomphakathi. Ukusebenza kwabo okuthulile kuyinhlanganisela, ngokungafani nomsindo wemishini yendabuko yokuzivocavoca. Ucwaningo lubonisa ukuthi ukuhlanganisa ukugwedla nokuqeqeshwa kwesisindo kungakhuphula ukulahlekelwa kwamafutha, kuhlanganise namafutha e-visceral. Lokhu kusekela ukugwedla njengenketho yokujima enamandla.

Sengiphetha, ukugwedla kuhlanganisa izinzuzo zezempilo zenhliziyo nokuzibandakanya kwemisipha yomzimba ogcwele. Kungenye indlela enhle kakhulu yemishini ye-cardio yendabuko yalabo abafuna izinketho zokuqina ezinamandla nezisebenzayo.

Ikhaya Workout Convenience

Imishini yokugwedla ilungele ukujima kwasekhaya, ilungele labo abafuna indawo yokuzivocavoca yasekhaya. Amamodeli amaningi ayagoqeka futhi athatha indawo encane, okuwenza abe mahle ezindaweni ezincane. Lokhu kwenza kube lula ukuhlala uqinile ngaphandle kokudinga ijimu enkulu.

Ziningi izindawo ekhaya lapho le mishini ingangena kahle. Nansi eminye imibono:

• Igalaji: Ilungele labo abanegumbi elengeziwe, njengoba igcina umsindo kude nezindawo zokuhlala futhi ingabamba amathuluzi ejimu amaningi.
• Igumbi/Ihhovisi eliyisipele: Ilungele izindawo ezingasetshenzisiwe, kodwa udinga ukucabanga ngosayizi womshini nomsindo.
• Igumbi lokuhlala: Linikeza indawo eningi, kodwa ungase uphazamiseke; kuhle futhi ekusebenziseni i-TV ekhona kanye namasistimu omsindo.
• Igumbi lokulala: Ilungele ukuzilolonga uwedwa, kodwa uzodinga indlela yokuyigcina uma ingasetshenziswa.
• Ngaphandle: Inikeza ukujima okuyingqayizivele, kodwa udinga ukucabangela isimo sezulu nendawo.

Ukugwedla kwasendlini kusebenza u-86% womzimba, kunikeza umzimba ogcwele ukujima. Inomthelela ophansi, olungele labo abanezinkinga ezihlangene noma abasanda kuzivocavoca. Ukuba nomshini wokugwedla ekhaya kulula kakhulu kunobulungu bejimu, ngisho nangokwengeziwe ngemva kwalolu bhubhane.

Izinzuzo Zezempilo Zisekelwe Ucwaningo

Ucwaningo lwesayensi luveza izinzuzo eziningi zezempilo zokugwedla njengokuzivocavoca. Ucwaningo olubalulekile luthole ukuthi ukugwedla kathathu ngesonto amasonto ayisishiyagalombili kukhulisa amandla ahlangene ngo-30%. Lokhu kuthuthukiswa kwabonakala ezindololwaneni, emahlombe, emadolweni, nasezindaweni ze-lumbar. Kufakazela ukugwedla kuthuthukisa impilo yenhliziyo futhi kukhulisa amandla omzimba.

Ucwaningo olwengeziwe lubonisa ukwehla okukhulu kwamafutha omzimba kanye ne-cholesterol ye-LDL ngemva kwamasonto ayisithupha okugwedla. Abahlanganyeli bagwedla imizuzu engama-40, izinsuku ezinhlanu ngesonto. Lokhu kubonisa ukugwedla ithuluzi elinamandla lokulawula isisindo.

Ukusebenza kahle kokugwedla njengokuzivocavoca umzimba wonke kuyabonakala. Ihlanganisa i-65-75% yemisipha yemilenze kanye nama-25-35% emisipha yomzimba ephezulu. Lokhu kwenza kube umkhuba wokufaneleka olinganiselayo. Ukugwedla kushisa ama-calories afana neminye imishini ye-cardio, ngama-calories angu-210-294 ashiswe ngemizuzu engu-30 ngomfutho ophakathi. Ngomfutho onamandla, ishisa amakholori angama-255-440.

Ukugwedla kuhlanganisa ukuqeqeshwa kwamandla nezinzuzo ze-aerobic. Ithuthukisa ukuqina kwenhliziyo futhi iqinise umhlane ongaphezulu, amahlombe, ama-biceps, i-triceps, nesifuba. Ukuzivocavoca futhi kukhulisa amanani we-MET ekuhambeni kanye nemisebenzi enamandla, okubonisa izinzuzo zayo zomzimba ezibanzi.

Ukugwedla futhi kuthuthukisa impilo yengqondo, ngokuthuthukiswa kobungqabavu nokusebenza komphakathi. Yehlisa ubuhlungu bomzimba futhi ikhuphule isimo somzimba jikelele. Lokhu okutholakele kugqamisa ukubaluleka kokugwedla njengomsebenzi onenzuzo osekelwa ucwaningo lwesayensi.

Ukugwedla kanye Nesisindo Sokulawula

Ukugwedla kugqama njengenketho ephezulu yokulawula isisindo nokunciphisa amafutha omzimba. Ibamba kufikela ku-86% wemisipha yomzimba, okuholela ekushiseni kwamakholori amaningi kanye nokwakhiwa kwemisipha. Kulabo abafuna ukunciphisa umzimba, ukwengeza ukugwedla ohlelweni lwabo lokuzivivinya kungaholela emiphumeleni emangazayo. Lokhu kuyiqiniso uma kuhlanganiswa nokudla okulinganiselayo.

Ukuma okulungile nokushayela imilenze okuqinile kubalulekile lapho ugwedla. Lezi zindlela zithuthukisa ukubandakanyeka kwemisipha kanye nokushiswa kwekhalori. Imishini yokugwedla inikeza ukuvivinya umzimba okugcwele, ishisa ama-calories ngokuphumelelayo kuyilapho ivikela amalunga. Ukwengeza ukuqeqeshwa kwesikhashana kukhulisa ukushiswa kwekhalori. Ukushintsha phakathi kwamazinga ahlukene okushaywa unhlangothi ngesikhathi sokugwedla akusizi nje kuphela ekulahlekelweni kwamafutha kodwa futhi kugcina umzimba unenselele.

Ucwaningo lukhombisa ukuthi umuntu ongu-155 lb (70 kg) angashisa cishe ama-calories angu-123 emizuzwini engu-15 yokugwedla okulingene. Ukugwedla okuqinile kungashisa amakhalori angama-185 ngesikhathi esifanayo. Lokhu kushiswa kwekhalori kufana nokugijima, lapho umuntu ongu-175 lb (79 kg) eshisa cishe ama-calories angu-555 ngehora ngesivinini esimaphakathi. Yomibili le misebenzi iyasebenza ekushiseni amakhalori, okwenza ukugwedla kube inketho eqinile yokwehlisa isisindo.

Ukugwedla futhi kusiza ukuhlanganisa amafutha emzimbeni, ukuwasebenzisa njengamandla. Ukumatanisa ukugwedla nokudla okunothe ngemisoco kanye namaprotheni amaningi kungathuthukisa ukuncipha kwesisindo. Ukuzivocavoca okuhlukahlukene kokugwedla kugcina ikhalori ishisa njalo, isekela imigomo yesikhathi eside yokulawula isisindo.

Isiphetho

Ukugwedla kugqama njengokujima okuguquguqukayo nokusebenza kahle, okuzuzisa abantu kuwo wonke amazinga okuqina. Ihlanganisa kufika ku-86% wemisipha yomzimba, i-toning kanye nama-calories avuthayo ngenani lama-400 kuya kwangu-800 ngehora. Lokhu kwenza ukugwedla kube ukukhetha okuphezulu kulabo abahlose ukunciphisa amakhilogremu nokuthuthukisa ukuqina.

Ukugwedla okuvamile nakho kuthuthukisa impilo yenhliziyo nemithambo yegazi, kukhulisa umthamo wenhliziyo futhi kwehlisa izinga lokushaya kwenhliziyo ephumule. Ilungele ukuthuthukisa impilo yenhliziyo, ivumelane namazinga okuqina ahlukahlukene kanye nezimo zezempilo. Yingakho ukugwedla kubaluleke kakhulu kulabo abafuna ukuthuthukisa ukusebenza kwenhliziyo nemithambo yegazi.

Ukwengeza ukugwedla esimisweni sakho samasonto onke kungathuthukisa kakhulu kokubili impilo engokwengqondo nengokomzimba. Inikeza isigqi esizolile sokukhulula ingcindezi futhi ikhuthaze ukuxhumana nomphakathi phakathi kwemiphakathi egwedlayo. Lokhu kuvivinya umzimba okugcwele kuwukushintsha umdlalo wenhlalakahle jikelele.

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi lwendlela eyodwa noma eziningi zokujima. Amazwe amaningi anezincomo ezisemthethweni zokujima okufanele kuze kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Ukuzivocavoca umzimba kungase kufike nezingozi zempilo uma kunezimo zezempilo ezaziwayo noma ezingaziwa. Kufanele ngaso sonke isikhathi uthintane nodokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe noma umqeqeshi oqeqeshiwe ngaphambi kokwenza izinguquko ezibalulekile ohlelweni lwakho lokuzivocavoca, noma uma unokukhathazeka okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.